Warm-Up.
Banded Scarecrow x 30-60 seconds per position
Couch Stretch x 60-90 seconds per leg
Lat Stretch x 60-90 seconds per arm
Lunge Matrix x 5 steps each direction
Plank Shoulder Taps x 20-30 reps

Followed by…

Kettlebell Complex x 2 sets (one with each arm):
Goat Bag Hinges x 5 (use both arms :))
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed

Then…

A.

Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings
10 Burpees

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Deadlifts
10 Strict Pull-Ups

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
15 Box Step-Ups
15 Wall Ball Shots

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Today is Veteran’s Day! Please do more than just complete the Three Wise Men Tribute workout…please also honor America’s veterans and make a donation – no matter how small – to funds dedicated to improving veterans’ services. There are many different organizations out there that do a fantastic job, so if you have one, please give it your support. If you’re looking for a good organization to support, please join us in our support of The Honor Foundation.

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Dan GreymanAlex Hemsworth Recent comment authors
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Dan Greyman
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Dan Greyman

First day back after some time off.
A.
Uses 16kg kb.
2 rnds + 10

Kb DL’s @ 2 x 24kg kbs
3 + 10 rnds

Subbed kb taters for wallballs
2 rnds

Alex Hemsworth
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Alex Hemsworth

Hi! Just found this Diet Program and wondered if you´ve heard of it before? It seems to work really well but not sure wether I should try it or not, what do you think? (https://bit.ly/2NSMI7i)
Btw great content, keep up the good work!